CFG - OPEN GYM
1100
Warm Up
row
thoracic spine rotation
cat cow
pvc pass through
prone raise, prone press
pvc lat stretch
with barbell
overhead hold
slow strict press
push press
deadlift
high hang clean
hang clean
front squat
complex
Weightlifting
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Jerk
Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.
I worked up from 95-105-115-125-135-145-135-135. Cleans felt great. Jerk felt wonky.
Metcon
Against a 3-minute running clock…
30/20 Calories of Rowing
Max Reps of Burpees to Target 6″ Above Standing Reach
Rest 3 minutes, and repeat for a total of three (3) sets.
Rows were taking me around 2:15.
Round 1 - 5
Round 2 - 5
Round 3 - 7 burpees
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